Thursday 22 May - WOD: Run, Bench Hop, V-Sit, CrossOver, Hollow Rock

Wednesday 21 May - WOD: Front Squat, Over Bar Burpee

Strength: 2RM Pause Front Squat

Tuesday 20 May - WOD: GHD Sit Up, DeadLift, Kettlebell Swing, Double Under, Cals

Skills WOD 

Monday 19 May - WOD: 'CrossFit Benchmark' Mary or Cindy

Strength: 1RM Turkish Get Up

Sunday 18 May - 10am Open Gym & WOD

Saturday 17 May - WOD: Squat Clean, Double Under, DeadLift, Box Jump

8:30am Child Minding

No CFD Kids Class. Sorry for any inconvenience.

Friday 16 May - WOD: Cals, Shuttle Run

Skills WOD
Finisher

Thursday 15 May - WOD: Box Step Up, Sit Up, Medball Carry

Wednesday 14 May - WOD: Row, Toes To Bar, Clean & Jerk

Skills WOD

Tuesday 13 May - WOD: Rope Climb, Kettlebell Swing, HandStand Push Up, DeadBall Onto Shoulder, Dumbbell Cluster, Wall Ball

Monday 12 May - ‘2015 CFD Repeat WOD’ Snatch Grip DeadLift, Power Snatch, OverHead Squat

Strength: ‘Snatch Complex’ Snatch Grip Deadlift, Power Snatch, OverHead Squat

Sunday 11 May - 10am Open Gym & WOD

WOD: Burpee Pull Up, Front Squat, Box Jump

Saturday 10 May - WOD: Medball Carry, Medball Strict Press, Plate Carry, Plate Side Twist, SuitCase Carry, SumoDeadLift High Pull, Run, Cals

8:30am Child Minding

10am CFD Kids Class

Friday 9 May - WOD: Dumbbell Snatch, Row, Dumbbell Lunge Step

Skills WOD
Finisher

Thursday 8 May - WOD: Push Up, Medball Sit Up

Strength: 3RM Strict Press, 2RM Push Press, 1RM Jerk (Push or Split)

Wednesday 7 May - WOD: Run, Cal Row, Cal Bike, Cal Ski, Cal Bike Erg

Tuesday 6 May - WOD: Hang Power Snatch, Muscle Up

Strength: 1RM Hang Power Snatch

Monday 5 May - WOD: “Choose Your Own Adventure…Choose Wisely #2”

Sessions Today: 8:30am & 4pm

8:30am Child Minding

Sunday 4 May - 10am Open Gym & WOD

WOD: Cal Ski, Cal Bike, Jumping Split Lunge, Plate G2OH, Dumbbell Strict Press

Saturday 3 May - WOD: Cals, Dumbbell Snatch, Wall Ball, Push Up, Toes To Bar

8:30am Child Minding

10am CFD Kids Class

Friday 2 May - Strength WOD: 1RM Back Squat

Finisher